Podcast
Travel 
Vegan Recipes 
Vegetarian Kansiyé
Kansiyé is a traditional stew from Guinea, West Africa, typically served with rice. This version features green lentils instead of beef, making it a delicious and easy-to-make vegan dish. The recipe highlights the rich flavors of onion, garlic, and spices, combined with tomato sauce and creamy peanut butter for a hearty meal.
Simple Tasty Recipes
Ingredients for 4 Servings
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8 ounces
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3 tablespoons
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1
-
1/2 teaspoon
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1/8 teaspoon
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1/8 teaspoon
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3
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1 tablespoon
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1/8 teaspoon
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1 (8 ounce)
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2 1/2 cups
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1
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3 tablespoons
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1/8 teaspoon
Time
Goes Great with
Method
- Soak lentils in plenty of cold water for at least 2 hours. Rinse and drain.
- In a large pot, brown the chopped onion with salt, black pepper, thyme, minced garlic, finely chopped parsley, and ground cloves in the oil.
- Combine the tomato sauce with 1 cup of water. Add this mixture to the lentils and stir well.
- Dilute the peanut butter in the remaining 1 1/2 cups of water and add it to the lentil mixture. Add the vegetable stock cube and bicarbonate of soda.
- Cook over medium heat for 1 hour, or until the lentils are soft. Add a little extra water or stock if needed to reach desired consistency.
- Serve hot over cooked rice.
Notes:
Time to make doesn't include soaking time. You may need to add a little extra water or stock during cooking.
Serving info: Total recipe: 1971g · Yields 4 portions · Portion size: 493g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 122.36 | 603.06 | 30.15% |
| Carbohydrates (g) | 18.58 | 91.58 | 33.30% |
| ↳ of which sugars (g) | 1.47 | 7.27 | |
| Dietary fiber (g) | 1.92 | 9.48 | 33.86% |
| Protein (g) | 4.57 | 22.54 | 45.08% |
| Total fat (g) | 3.52 | 17.35 | 22.24% |
| ↳ Saturated fat (g) | 0.59 | 2.92 | 14.60% |
| ↳ Monounsaturated fat (g) | 1.08 | 5.32 | |
| ↳ Polyunsaturated fat (g) | 1.56 | 7.70 | |
| ↳ Trans fat (g) | 0.01 | 0.03 | |
| Sodium (mg) | 217.90 | 1073.91 | 46.70% |
| Calcium (mg) | 16.29 | 80.28 | 6.18% |
| Iron (mg) | 1.09 | 5.39 | 29.94% |
| Potassium (mg) | 189.77 | 935.27 | 19.90% |
| Vitamin C (mg) | 3.07 | 15.12 | 16.80% |
| Vitamin B12 (µg) | 0.00 | 0.00 | 0.00% |
Ingredient data sources
- Green lentils — 226.8g — Lentils, raw — USDA
- Oil — 40.5g — Oil, vegetable, soybean, salad or cooking — USDA
- Onion — 200g — Onions, raw — USDA
- Salt — 3g — Salt, table — USDA
- Black pepper — 0.3g — Spices, pepper, black — USDA
- Thyme — 0.1g — Spices, thyme, dried — USDA
- Garlic cloves — 15g — Garlic, raw — USDA
- Parsley — 4g — Parsley, fresh — USDA
- Ground cloves — 0.3g — Spices, cloves, ground — USDA
- Tomato sauce — 226.8g — Tomato sauce, canned, with salt — USDA
- Vegetable stock cube — 10g — Manufacturer's average — ⚠️
- Creamy peanut butter — 48g — Peanut butter, smooth style, with salt — USDA
- Bicarbonate of soda — 0.6g — Baking soda — USDA
- Cooked rice — 600g — Rice, white, long-grain, regular, cooked — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
45 mins
